"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."

Tuesday, July 06, 2010

Swing Press Swipe

Ah, the 6 am workout. Still a bit slow to get going heavy but I took the scenic route today as Thursday we leave for Minneapolis as Tracy takes her Level 2 Certification. So just in case I don't get my presses in on Friday I decided to combine both my swing workout with some base volume presses.

One arm Swings

16 kg x 5/5 + 5 transfers x 2

20 kg x5/5 + 5 transfers x 2

24 kg x5/5

x6/6

x7/7

x8/8

x9/9

x10/10

these felt great but my left tricep cramped again on the last set. Had plans of moving up to the 32 after this set and doing some sets of 5 but I didn't want to push it. The tricep cramp, I believe now, is from too much forearm flexor, corocobrachialis , pec and bicep tension from all the presses of late, pulling my shoulder too far forward.

With all my joint capsule laxity, things move around very easily and changes in muscle tension create serious changes in resting joint position way too fast.

The solution: more snatches and snatch holds to restabilize the posterior part of the rotator cuff. Max Vo2 is one thing. Slower, heavier snatch holds is another. so I went back to presses, of course, to finish the workout,lol.

At least they have been feeling great.

KB Press

16 kg x5/5

20 kg x5/5

24 kg x3/3

28 kg x2/2

24 kg x3/3

20 kg x8/8

16 kg x10/10

man those were solid. Still, need to do more heavier snatches with pauses as well as some 1-2 minute snatch holds.